Warm Up: 400 meter Run

10 X 3-Way SPT

10 Yoga Push Ups

5R+5L Single Arm High Pull @light DB/KB

90 seconds Dead Hang

Strength: 14 minutes EMOM Of:

#1: 4 Bench Press @75-80%1RM.

#2: 6R+6L Single Arm High Pull

WOD: Hellen – 3 RFT Of:

400 meter Run

21 AKBS @24/16kg

12 Pull Ups

Time Cap: 14 minutes.